Your Guide To Exercising In Winter

By Exercise Physiologist, Aysha Franklin

Brrr it’s cold! As the hours of daylight starts to disappear and the temperature starts to drop, exercise can be the last thing on your mind. However, during winter it is essential to continue being active.

Here are a couple of tips and benefits to embrace winter and exercise outdoors:

Ensure you are in correct attire

The right clothing, especially for outdoor exercise, will allow for a better experience.
Suiting up properly with a base layer moisture-wicking dry-fit fabric top, lightweight fleece or breathable waterproof jacket and leggings or light tracksuit trousers will help do the trick. These fabrics help to keep the body at a healthy temperature and functioning as it would do in other workout environments.

Warm-up and cool-down

Before any workout it is essential to warm-up. During winter, a warm-up needs to be more thorough due to cooler temperatures. By keeping the body warm and mobile can help prevent an injury occurring, such as twists, sprains and tears. Additionally, it will assist in keeping your internal body temperature elevated. On the other hand, a cool-down progressively slows your heart rate and regulate back to normal body temperature and helps reduce muscle cramping and/or tightness.

Remember to stay hydrated

As the body sweats, that sweat evaporates into the chilly, dry air, making it seem like the body is not losing water. Drinking water before, during and after winter workouts helps preserve performance, shield the body from injury and stay warm from beginning to end. Don’t wait to feel thirsty to hydrate.

You’ll burn more calories

As the body works harder in order to regulate its core temperature in the cool outdoor temperatures more energy used to do this. The amount of energy burned varies between individuals body mass and the extremity of the temperature.

Prepare well

Planning and writing down your exercise session in advance makes it more probable that you’ll do it. If you exercise before work have your clothes laid out the night before to make the transition out of bed as easy as possible. Alternatively, if you work out during the day or after work pack your workout gear the night before so it’s all ready to go.

Make it social or sign up for a challenge

During the colder months it can be difficult to find the motivation however by making it social you are more likely to turn up because you are held accountable. By joining up to a challenge or inviting friends to join you can also make it more enjoyable as you have someone to laugh with you.

Mix it up and keep track of your training

By adding more variety, it keeps the sessions fun and interesting making you more likely to attend. Keeping track of your training also helps with accountability and allows you to reward yourself. There are many apps and gadgets that can help you keep track of your activities or even by placing a small not on your calendar can assist you to visualise how much you have already done.

So pull yourself away from your couch as cozy blanket and give it a go with our guidelines of how to get the most out of your winter workout. You might even learn to love it!

If you’re unsure about your training program or would like some advice, get in touch with our friendly team today! Contact us on 8599 9811 or at Find out more about Exercise Physiology and how it can help you here.

*Please keep in mind, these are general guidelines for the majority of our patients but it is important to consult with your doctor or a health practitioner first and make sure you have a plan tailored specifically for you.